The video explains how to find ideal squat depth and width based on individual anatomy, focusing on hip structure and how it affects squatting. It demonstrates screening methods using different stance widths and analyzes hip motion to identify "butt wink" (pelvic tuck) and maintain a neutral spine. The video highlights how hip anatomy dictates squat depth potential and suggests weightlifting shoes as a tool to improve depth, particularly for those with limited mobility. Finally, it differentiates squat depth requirements for powerlifting versus Olympic weightlifting.
Finding Ideal Squat Depth and Width #
- Individualized Approach: Squat depth and width are highly individual and depend on hip anatomy.
- Neutral Spine Importance: Maintaining a neutral spine (slight arch in the low back) is crucial for core pressurization and lifting heavy weights safely.
- "Butt Wink": This refers to the pelvis turning under and the low back rounding, indicating a loss of neutral spine and a limit to safe squat depth.
Screening for Ideal Stance #
- Test and Recheck: Experiment with different foot positions (narrow, shoulder-width, wider) to find what works best.
- Darren's Example (Shallow Hip Socket):
- Starts with a narrow stance, observing "butt wink" at the bottom.
- Wider stance (slightly outside shoulder width) allows deeper squat while maintaining a more neutral spine.
- He can squat well below parallel without collapsing.
- Ed's Example (Deeper Hip Socket):
- Narrow stance shows rounding back and "butt wink" even above parallel.
- A wider stance allows slightly more depth and maintains a flatter back.
Hip Anatomy and Squat Depth #
- Femur and Hip Socket: The shape of the femur head and the hip socket's depth significantly impact hip mobility during a squat.
- Deep vs. Shallow Sockets:
- Deep (Bowl-shaped): Limits hip flexion as the femur contacts the acetabulum earlier, restricting deep squatting.
- Shallow (Plate-like): Allows more room for hip flexion, enabling deeper squats.
- Genetically Determined: Hip socket depth is largely inherited and cannot be changed without surgery.
Assessing Hip Anatomy #
- Supine Hip Flexion Test:
- Lay on your back, bring one knee towards your chest in a straight line.
- Observe how far the knee can reach the shoulder before the back rounds or motion stops.
- Ed's Test (Deeper Socket): Limited motion straight upward; more motion when the leg is angled out.
- Darren's Test (Shallow Socket): Significant range of motion both straight and angled, allowing for deeper squats.
- Elite Weightlifters: Often have genetically gifted shallow hip sockets, allowing them to squat very deep.
Overcoming Anatomical Limitations #
- Ankle Mobility: While hip anatomy is unchangeable, improving ankle mobility can assist with squat depth.
- Foam rolling, banded joint mobilizations are recommended.
- Weightlifting Shoes:
- Have a raised heel, which can increase squat depth and help maintain a more upright torso.
- Ed's example shows a few more inches of depth gained by wearing them.
Sport-Specific Squat Demands #
- Powerlifting:
- Requires squatting only to a depth where the hip crease drops below the tops of the knees.
- Deepest possible squat is not necessary for a successful lift.
- Olympic Weightlifting:
- Requires squatting as deep as anatomy allows without sacrificing spinal position.
- Deep squats are crucial for receiving snatches and clean & jerks in the lowest possible position.
Conclusion #
- Squat width and depth are highly individual due to hip anatomy.
- Use a "test and retest" approach to find your ideal stance.
- Prioritize maintaining spinal integrity; never sacrifice neutral spine for depth to avoid injury.
- Ankle mobility and weightlifting shoes can help improve depth if hip anatomy is limiting.
- Squat requirements vary by sport (e.g., powerlifting vs. Olympic weightlifting).
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